Burn 500+ Calories With This Treadmill Workout


Too cold to go outside? Take your workout inside on a treadmill! Download the latest episode of your favorite show on your iPad and get ready to torch 500 calories*. We’ll be using every button on the treadmill for a jam-packed, 45-minute, interval workout. If you have access to a heart rate monitor, it’d be a great tool to help keep you on track with your intensity. So, lace up your sneakers, grab your headphones, and fill up your water bottle. Let’s get started!

Warm Up

If you’re looking for maximum return on your treadmill trot, it’s important you prepare the body. For this interval workout, you’ll need to take at least 5 minutes to get your lungs and lower body ready for the demands ahead.

**Please note, all speeds & inclines are suggested. What’s most important is that you have the intensity right. If you find you are beyond the suggested intensity, take it down a notch. Below the intensity? Bump it up!


Work Out

We’ll do 3 sets of intervals that get shorter, but harder. Keep in mind, we’re going for maximum calorie burn in a relatively short period of time. You’ll need to push yourself and stay on task during the recoveries. Don’t forget, if the suggested speeds or inclines don’t work for you, concentrate on the intensity that’s being suggested. Our intervals will be a mixture of fast walking at higher inclines & faster running speeds with lower inclines. Adjust as needed. Let’s go!




Walk It Off

Congratulations! You are done! But wait… don’t jump off that belt quite yet. Take 5 minutes to bring the heart rate down by decreasing the incline and the speed. Take a look at your calories, distance, and heart rate. You should be PROUD! That was one tough work out.

When you step off the treadmill be sure to let the belt come to a complete stop and give the machine a little pat for being such a great workout buddy! Now, go do a few stretches to work out the kinks!

Great job!

*Workout calorie burn based on a 140 pound female. You could burn more or less calories depending on your body!

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Shannon Fable, 2013 IDEA and 2006 ACE Instructor of the Year, is the founder of SFR, a consulting firm for aspiring fitness educators, manufacturers and managers, as well as the owner of Balletone® and GroupEx Pro®. Shannon is a 17 year fitness veteran, freelance writer, as well as an international presenter for Schwinn®, BOSU and ACE. She is a member of the ACE Board of Directors, has helped author portions of the ACE and ACSM Group Fitness manuals, and has starred in over 25 fitness videos. Shannon is a certified Book Yourself Solid® Business Coach interested in helping fitness professionals navigate the industry and find their place. She's busy improving the self-esteem of the world as the Director of Exercise Programming for the Anytime Fitness Franchise.